Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Dec 29, 2013:

activity	#	time	miles		km		+m
Running	9	3:58:33	33.13	(7:12)	53.31	(4:28)	200
Orienteering	1	57:30	5.87	(9:48)	9.45	(6:05)	200
Drills	1	5:00	0.62	(8:03)	1.0	(5:00)
Total	9	5:01:03	39.62	(7:36)	63.76	(4:43)	400

1:14

0:00

» now

Sunday Dec 29, 2013 #

10 AM

Running race 35:54 [5] 10.0 km (3:35 / km) +50m 3:30 / km
shoes: Nike Lunarfly 4

Ribble Valley 10k

only entered 2 days before but thought id give it a go as its a quick race, quick race it is, but the course is pretty tough and you have to be really strong!

not to bad but wanted a 34 but a tough course, but my pb is 35;15 which that course was slighty to short so this is a simailr time to that shows I haven't lost any fitness over the past few months and shows im still in good shape, ill get a 34 soon on a good flat course

Running warm up/down 9:00 [2] 2.0 km (4:30 / km)
shoes: Nike Lunarfly 4

WU on the course

11 AM

Running warm up/down 12:26 [2] 1.98 km (6:17 / km)
shoes: Nike Lunarfly 4

Saturday Dec 28, 2013 #

Note
(rest day)

Ribble valley 10km tomorrow

Friday Dec 27, 2013 #

11 AM

Running warm up/down 12:03 [2] 2.0 km (6:02 / km)
shoes: Inov 8 X-Talon 190

jog to the start with chris

Orienteering race 57:30 [4] 9.45 km (6:05 / km) +200m 5:30 / km
shoes: Inov 8 X-Talon 190

turkey trot 2013

12 PM

Running warm up/down 4:51 [2] 0.9 km (5:23 / km)
shoes: Inov 8 X-Talon 190

Thursday Dec 26, 2013 #

10 AM

Running 54:42 [2] 11.49 km (4:46 / km) +150m 4:28 / km
shoes: Inov 8 X-Talon 190

Boxing Day run round delamere with Henry dad Henry's dad and tony

Wednesday Dec 25, 2013 #

10 AM

Running 17:43 [3] 4.2 km (4:13 / km)
(rest day) shoes: Nike Lunarfly 4

Merry Christmas

Tuesday Dec 24, 2013 #

3 PM

Running warm up/down 9:25 [2] 2.03 km (4:38 / km)
shoes: Brooks Green Silence (GB)

4 PM

Running intervals 17:53 [4] 5.22 km (3:26 / km)
shoes: Brooks Green Silence (GB)

5x1km on the track with Henry

For some reason it was measuring 1.05 each time pretty strong wind for around 250m each km so slower but was a slower pace anyway felt comfortable and could have done more

Running tempo 50 [4] 0.28 km (2:59 / km)
shoes: Brooks Green Silence (GB)

3x100m

Running warm up/down 8:25 [2] 1.76 km (4:47 / km)
shoes: Brooks Green Silence (GB)

Drills 5:00 [2] 1.0 km (5:00 / km)
shoes: Brooks Green Silence (GB)

Monday Dec 23, 2013 #

7 PM

Running 55:21 [2] 11.45 km (4:50 / km)
shoes: Nike Lunarfly 4

Very steady harriers

« Earlier | Later »